Are you looking for a fun and effective way to spice up your workout routine? Aqua cycling may be just what you need! Not only is it a great way to get a full-body workout, but it's also low-impact, making it a perfect choice for those with joint pain or injuries. In this blog post, we'll be sharing 10 aqua cycling workouts to help you get started.
1. Warm-Up Ride
Start your aqua cycling session with a warm-up ride to get your blood flowing and muscles ready for a more intense workout. Set the resistance to a lower level and ride at a moderate pace for 5–10 minutes.
2. Hill Climb
Increase the resistance and simulate a hill climb by riding in a standing position. Keep your core engaged and focus on using your legs to power through the climb.
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3. Intervals
Intervals are a great way to challenge yourself and improve your cardiovascular fitness. Alternate between high-intensity sprints and periods of active recovery, such as riding at a slower pace.
4. Arm Workout
Incorporate an arm workout into your aqua cycling routine by using water dumbbells or resistance bands. You can perform exercises such as bicep curls, overhead presses, and tricep extensions while cycling.
5. Pyramid Ride
Start with a low resistance and gradually increase it until you reach your maximum, then gradually decrease the resistance back to the starting point. This is a great way to challenge yourself and improve your endurance.
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6. Tabata
Tabata's workouts involve 20 seconds of high-intensity work followed by 10 seconds of rest, repeated for a total of 8 rounds. This type of workout is great for improving your cardiovascular fitness and burning calories.
7. Speed Work
Set the resistance to a low level and focus on riding as fast as you can for a certain amount of time. This is a great way to improve your speed and power.
8. Endurance Ride
Choose a moderate resistance and maintain a steady pace for an extended period of time, such as 30–60 minutes. This type of workout is great for improving your cardiovascular fitness and endurance.
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9. Recovery Ride
After a more intense workout, use a recovery ride to cool down and stretch out your muscles. Set the resistance to a low level and ride at a slow pace for 5–10 minutes.
10. Cool-Down Stretch
Finish your aqua cycling session with a cool-down stretch to prevent injury and improve flexibility. You can perform stretches such as quad stretches, hamstring stretches, and calf stretches.
Incorporating these 10 aqua cycling workouts into your fitness routine can help you get a full-body workout while having fun in the water.
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